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Sciatica Pain Relief Options With These 10 Tips

Feb 27, 2023 | Back Pain, Sciatica

Sciatica

What is Sciatica?

Sciatica is a term used to describe pain that radiates along the sciatic nerve, which runs from the lower back through the buttocks and down the legs. Sciatica is often caused by a herniated disc, bone spurs, or spinal stenosis, which puts pressure on the sciatic nerve and causes pain.

Sciatic

What are the symptoms of Sciatica?

Sciatica symptoms can vary but may include lower back pain, pain in the buttocks and legs, numbness, tingling, and weakness in the legs. Sciatica can range from mild to severe and may be chronic or intermittent.

What can you do to help relieve sciatic pain?

Several solutions can help relieve sciatic pain and improve function. These include:

  1. Stretching: Gentle stretches can help relieve pressure on the sciatic nerve and reduce pain. Stretches on the lower back, buttocks, and legs can be particularly helpful.
  2. Heat or ice therapy: Applying heat or ice to the affected area can help reduce pain and inflammation. Heat can help relax muscles and improve blood flow, while ice can help numb pain and reduce inflammation.
  3. Over-the-counter pain medication: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, can help reduce pain and inflammation. Consult with your doctor before taking any medication.
  4. Chiropractic care: Chiropractic care involves spinal adjustments and manual therapy and may help relieve sciatic pain.
  5. Acupuncture: Acupuncture is a traditional Chinese medicine technique that involves the insertion of thin needles into specific points on the body to promote healing and relieve pain. Some people find relief from sciatic pain with acupuncture.
  6. Massage therapy: Massage therapy can help relax muscles and improve blood flow, which may help reduce sciatic pain.
  7. Physical therapy: A physical therapist can teach you exercises to help stretch and strengthen the muscles in your lower back and legs, which can help relieve sciatic pain.
  8. Lumbar support: Using a lumbar roll or other support to help maintain proper posture when sitting can help reduce pressure on the sciatic nerve and pain.
  9. Good posture: Maintaining good posture can help reduce strain on the lower back and reduce sciatic pain. Keep your shoulders back and relaxed when standing, and avoid slumping or leaning to one side. When sitting, use a chair with good lumbar support to help maintain proper posture.
  10. Surgery: In severe cases of sciatica, surgery may be necessary to relieve pressure on the sciatic nerve. This may involve removing a segment of a herniated disc or other tissue that is pressing on the nerve.

It’s also important to pay attention to your body mechanics when lifting, bending or performing other activities that may put a strain on the lower back. Be sure to use proper technique and avoid lifting heavy objects whenever possible.

In addition to these solutions, it’s important to manage any underlying health conditions that may be contributing to sciatic pain. For example, if you have diabetes or obesity, it’s important to work with your healthcare provider to manage these conditions properly.

5 Sciatica Relief Exercises To Get Your Started

Cat Cow Stretch
  1. Knee to chest stretch: This stretch helps to loosen the muscles in the lower back and buttocks. To do the exercise, lie on your back with your knees bent and your feet flat on the floor. Bring one knee in towards your chest and hold for 30 seconds, then repeat with the other leg.
  2. Piriformis stretch: The piriformis muscle is a small muscle in the buttocks that can sometimes become tight and press on the sciatic nerve, causing pain. To stretch the piriformis muscle, sit on the floor with your legs extended straight in front of you. Cross one ankle over the opposite knee and gently press down on the bent knee to create a stretch in the buttocks. Hold for 30 seconds and repeat on the other side.
  3. Hamstring stretch: Tight hamstrings can contribute to sciatic pain. To stretch the hamstrings, sit on the floor with one leg extended straight in front of you. Bend the other leg and place the foot flat on the floor. Lean forward from the hips, reaching towards your toes. Hold for 30 seconds and repeat on the other side.
  4. Cat-cow stretch: This stretch helps to loosen the muscles in the lower back and improve spinal mobility. Start on all fours with your wrists under your shoulders and your knees under your hips. Inhale as you round your spine towards the ceiling (like a scared cat), and exhale as you arch your spine towards the floor (like a cow). Repeat for several reps.
  5. Pelvic tilt: This exercise helps to strengthen the muscles in the lower back and improve posture. Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis up towards your ribcage. Hold for a few seconds.

Overall, there are a number of solutions that can help relieve sciatic pain and improve function. It’s important to work with a healthcare provider to determine the best course of treatment for your individual needs.

Stretch

At Sante Chiropractic and Wellness Centre, we have successfully helped others suffering from sciatic pain. Book an assessment today to see how we can help you as well. Schedule a Consultation HERE.